Mon 3 Jan 11 (AM)

1 hour shot of Jacobs Ladder foll by 10-15 min S bike. Water n Clif Mojo Bar (peanut butter pretzel/yum)
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Fri 31 Dec 10 (AM) [BRICK]

2:15 hour 40 mile Tri-Bike (Cannondale) ride to Chaney Rd and back (50F long sleeve UA w/ windstopper and long sleeve jersey on top, booties, Oakley type shades). (Got a little tired at 20 mile point & towards the end). followed by 1 hour 6 mile run to base n back. (60F long sleeve Ala thermal top, long Nike tights, Oakley type shades, hammer visor)

Pre: Myoplex/ 50F sunny

Ride: 2- 22 oz water, 4-5 perpeteum solids, 1 GU/vanilla

Run: 1 Snickers Marathon bar (melts in mouth good), 3-4 Perpeteum Solids, 1 GU vanilla, 1 grape Fruit Leather (I like the saliva producing quality of the tart fruit leather)

Slow pacing in the first miles of the run worked out pretty well (9:45-10 min miles)
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Thurs 30 Dec 10 (PM)

10 Mile 1+ hour ride w/ Jo on the base (I had the QR bike). Jo ran out of gas. I pushed her back. Biffed it on the sidewalk in front of the school when Joli suddenly stopped. No pre (should have). Water during.
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Fw: Wed 29 Dec (PM)

------Original Message------
From: teamlaws@gmail.com
To: TRI (on WP)
Cc: TRI on Blogger
ReplyTo: teamlaws@gmail.com
Subject: Wed 29 Dec (PM)
Sent: Dec 29, 2010 6:01 PM

Nice 1 hour 20 mile PM ride on the red (gofast) Specialized bike. Got the look pedals on it and it goes real nice. Reset the odo too (and clock). Vanilla GU pre. Water during.
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Thurs 30 Dec 10 (AM)

30 min Jacobs Ladder foll by 30 min treadmill. Clif pre. Water dur.
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Wed 29 Dec (PM)

Nice 1 hour 20 mile PM ride on the red (gofast) Specialized bike. Got the look pedals on it and it goes real nice. Reset the odo too (and clock). Vanilla GU pre. Water during.
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Wed 29 Dec 10 (AM)

Rest. Woke up feeling cruddy (still)
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Tues 28 Dec 10 (AM)

1 hour treadmill run @ 7.0 followed by 10 min Jacobs Ladder. Sauna. Clif pre.
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Mon 27 Dec 10 (AM)

40 min Jacobs Ladder then 10 min JL. Sauna. Clif bar pre
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Thurs 23 Dec 10 (AM)

1 hour S bike @ gym (still shaking off a cold). Clif bar pre.
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Wed 22 Dec 10 (AM)

Rest. Orlando temple w/ Anyse, Damon & Emmy (& Becky). Was not feeling so hot throughout. Forgot to get tomatoes on the Subway sands. Duh
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Tues 21 Dec 10 (AM)

Rest. Late night (Survivor finale). Bed post midnight up @ 4 not so happy.
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Mon 20 Dec 10 (AM)

1 hour treadmill jaunt (run). Nothing pre :-(
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Sat 18 Dec 10 (AM)

1:48 hour 12 mi AM run (w/ Joli on the bike) to (& around the base). MetRX pre, perpet solids (4) and e gels throughout. Wx was abt 55F and slight drizzle @ times. Good run.
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Fri 17 Dec 10 (AM)

1 hour treadmill run + sauna. Clif pre
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Thurs 16 Dec 10 (AM)

30 min jacobs ladder w/ stretching + sauna. Clif pre
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Tues 14 Dec 10 (AM)

30 min jacobs ladder foll by 10 min Jacobs ladder. 10 min treadmill 10 min s bike. Clif bar pre. Brrrr agn
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Mon 13 Dec 10

1 hour treadmill n 20 min S bike. No food pre. Brrrr! Windy n very cold.
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Sat 11 Dec 10 (AM)

1:38 hr 11 mile run (w/ Joli) from the house to the base (perimeter road) and back. She rode I ran. Perpeteum solids during w/ gel and some fruit leather.

Fri 10 Dec 10 (AM)

1 hour AM run (abt 7 mi/forgot GPS). Cold n clear (abt 37F)
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Thurs 9 dec 10 (AM)

20 min wts (arms) fllwd by 2 sessions on jacobs ladder (20 min/ 10 min). .5 banana pre + apple (thick skin on apple). Cold:32F
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Wed 8 Dec 10 (AM)

40 min jacobs ladder (10X4) followed by 25 min S bike. .5 banana pre + GU (1 ea)
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Tues 7 Dec 10 (AM)

70 min treadmill run followed by 15 min s bike. .5 banana + GU gel pre. Brrrr (20s)
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Mon 6 Dec 10 (AM)

15 treadmill, 15 min weights, 45 min swim. Air temp 39 water temp 82. Easy times.
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Sat 4 Dec 10 (AM)

55 Mile 3:20 min bike ride fm Amelia Island to Blount Island followed by 9.70 mile 90 min run. Bike was good run got challenging but not too bad. The wx was extraordinary!
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